Notes
Temp 72 Wind 3 mph. Humidity 97% Dew Point 72 degrees. Temp at or near 80 at end. Wind picked up.
Long Run w/ 7 x 1.0 Mile Repeats w/ 1:00 Minute Recoveries. Warm up with Hammer on Cape Lacroix Trail and hilly section of Fight Back 5K / 10K loop. Re-hydrated, stretched, re-hydrated, and hit a couple of stiders before getting to the meat and potatoes. Total of 3.99 in 33:06.
Today's Mile Repeat target is 6:30 - 6:35. Ghisallo Grand Opening loop in Arena Park is mostly flat, so should be doable. 6:32 / 6:31 / 6:31 / 6:32. Did these together. Good start. Hammer picking up the pace on last three. Will be good exercise for me to let others go and run my own HM pace on race day (hoping to see them all again between Arena Park and The Osage Center). 6:28 / 6:27 / 6:24. Legs started to go after about 400 meters of sixth rep. Cardio held on until last half of seventh rep. Was fine to drop pace, but still lost 2-3 seconds in last 400 meters or so.
Another 33:03 of cool-down running. Didn't cover as much ground this time...go figure. 3.64 miles out to the Expressway Overpass on the Lacroix Trail.
Solid workout. Much more meat than potatoes. About as good as it gets. No weights today, finishing up with the CBE Masters Team recovery workout. Wife has banned my gear from the laundry basket.